**This is only a guide and should not be used as a substitution for reading your chapters and viewing classroom lectures and notes.  This review is not all inclusive of the information which may be found on your test.**  Read Chapters 1,2,7,10

1.    The wellness model is made of of Spiritual, Mental, Intellectual, Social, Emotional & Physical.

2.    The Skill-Related components are Agility, Power, Speed, Balance, Neuromuscular Coordination and Reaction time  (Be able to identify this entire group).

3.    The Health-Related components are Muscular Strength, Muscular Endurance, Cardio respiratory Endurance, Body Composition & Flexibility (Be able to identify this entire group)

4.    Muscular Strength is generally represented as 1RM.  However, it can be represented as a "Predicted Maximum" by using a lighter weight for repetitions.

5.    The Acronym RICE Stands for Rest (approx. 72 hrs.) Ice (30 min on, 1 hr off) Compression (start at the point most distant from the heart or trunk and compress as you get closer to the heart or trunk). Elevation (let gravity assist you).

6.    Cryokinetics incorporates using Ice and Light Exercises when an injury occurs.  Generally the ice will be on for 12 minutes followed by 3 minutes of light activity followed by 3 min of ice.

7.    Sprains occur to Ligaments (attaches bone to bone).

8.    Strains occur to Tendons (attaches muscle to bone).

9.    Know your Overload Principle, Progression Principle (10% rule) Recuperation Principle,  Reversibility Principle.

10.    A cool-down should last approximately 5-10 minutes.  A warm-up should last approximately 5-10 minutes.

11.    A cool-down is done to help the blood return to the heart.  A warm-up is done in an attempt to increase your core temperature and prepare your body for exercise.

12.    The 3 heat-related illnesses are: Heat Cramps (least severe) Heat Exhaustion and Heat Stroke. Hyponutremia is water intoxication - This can cause swelling of the brain and death

13.    It's recommended that you consume 64oz. of water a day (this is half-a-gallon).  More if you are active.

14.    Hypothermia is an abnormally low body temperature.  Most cases occur when the outside temperature is between 50-60 degrees Fahrenheit. 

15.    Electrolytes are minerals found in fluids that help your body function properly.

16.    According to the ACSM it will take approximately 10-12 days to become acclimated to heat.

17.    Evaporation is the most common and effective way for us to lose heat.  If the humidity level reaches 75% there is virtually no heat lost by means of evaporation.

18.    Acute athletic injuries can occur immediately after or during an exercise session.  Chronic means they are on-going, like shin-splints

19.    The individual that's accredited with developing the General Adaptation Syndrome (GAS) is Dr. Hans Selye.  The three distinct stages are Alarm, Resistance and Exhaustion.  Also look at the term Allostatic Load (It's in your book)

20.    When choosing an exercise program make certain that your enjoy the specific activity.  If you stopped exercising today you could expect to lose 50% of your gains within 2 months.

21.    If swimming is your activity, you will need to use the Borg (RPE) scale to determine your rate of perceived exertion.

22.     Stress is divided into two main categories.  They are: Eustress - this is generally thought of as a "positive stress" and Distress - this is generally thought of as a "negative stress".

    -Stress - Physiological & Emotional responses to ANY stimulus which disturbs homeostasis.

    -Stressor - Any physical or psychological event that produces stress.

    -Stress Response - Physiological changes associated with stress

23.     The Sympathetic Nervous System (SNS) is a branch of the Autonomic Nervous System.  The SNS is responsible for the activation of the Fight or Flight response.

Another branch of the Autonomic is the Parasympathetic Nervous System (PNS).  The PNS is responsible for the slowing down your Heart Rate and respiration.

24.     Hypokinetic disease simply means that you're aren't getting the required amount of exercise.  You're a couch potato!

25.     The Acronym FIT means Frequency (3-5 times per week for CV conditioning, 2-3 times per week for strength and flexibility training).  Intensity (Use Karvonen) and Time - 20-60 minutes.

26.     The primary responsibility of the ACSM is to provide guidelines for exercise scientists.  The primary responsibility or NSCA is to look at ways to inhance you skill-related components.  Ex. Speed, Agility, Power...

27.     Body composition is a combination of Fat & Lean Body Mass (LBM)

28.     The ACSM  & NSCA recommends resting 24-48 hours between exercise sessions.  However, the ACSM recommends resting no more than 3 minutes between SETS and the NSCA recommends recommends resting no more than 1 minute between SETS.

29.     The BEST way to treat shin-splints is REST.

30.     Approximately 90% of Type II Diabetes can be successfully treated with diet and exercise.  Type I Diabetes requires the injection of insulin

31.     The top three causes of death, in the U.S., in decending order are:  Heart Disease, Cancer and Stroke.

32.     Incorrectly holding your breath while executing a near 1RM is an example of VALSALVA.

33.     Fitness walking is the MOST popular fitness activity amount Americans.  

        - Circuit Training involves using 8-12 pieces of equipment with alternating resistance and aerobic activities.  It's generally formed in a circle.

        - Interval Training - This is a type of training in which an individual will participate at a high-level of intensity followed by a low-level of intensity or rest.

        - Cross Training - Involves using two or more exercises to enhance 1 health-related or skill-related component.

.    When trying to determine your Target Heart Zone you must use the Karvonen Equation.  This equation is as follows:  

When calculating for Level of Intensity use .50-.70 if the individual is interested in burning fat.   Use .71-.85 if you're wanting a cardiovascular workout.
 

                                       Example        220
                                                            -    20 (age of participant - Don't use 20 unless
                                                                        that is their age!
                                                                200 (Maximum Heart Rate)
                                                            -     70 (participants Resting Heart Rate)
                                                                130                        130
                                                               x .50                   x   .85
                                                                65                         110.5
                                                            +  70(Resting HR)   +   70 (Resting HR)
                                                               135                        180.5

This person would have a Target Heart Zone of 135 - 180.5.  Their Threshold of Training would be 135(the Threshold of Training is the minimum amount of exercise needed to gain physical conditioning.

Good Luck!